On Tuesday, did a hill workout running up Cathill in Central Park with the Whippets. From the bottom traffic light up to the traffic light top of the hill, it’s 400m. Did 8 x 400m at an average of 5:46 pace. http://connect.garmin.com/activity/142637666 Running up hill is essential to work on a good running form and to be a faster/stronger runner.
On Wednesday, I spent 1.5 hour in the pool. Surprisingly, I managed to swim 20 laps after only managing a max of 4 laps for the passed few times I was in the pool. That was my “Eureka” moment. After watching so many youtube videos about front crawl and the DVD Total Immersion, I guess that began to sink in my mind. The only thing I did differently was turning my whole body sideway when I breathe instead of just trying to bob up my head. Another thing was to push my hand slightly below my head when I am extending my stroke, that moved the fulcrum/center of gravity of my body a little forward and prevented me from sinking.
On Thursday, I was pretty tired after work and the weather was freezing, thought about going home for a nap but decided at the minimal I still needed to do an easy workout with Niketown. But somehow I ran with the Boston marathoner training group instead and we did a 4 mile tempo run at 6:30ish pace and did the plank exercise for 6 minutes at the store after that which was more intense that what I expected. I guess the theme for the day was “No pain, no gain”.
